Health Benefits Of Cabbage



Health Benefits Of Cabbage


One of the most widely available veggies on the globe is undoubtedly cabbage. You may find delicious dishes from various cultures for everything from Salads, Kachumbari, and rolls. Yet, did you realize that it can also provide a substantial dosage of health advantages? Because it is high in antioxidants, cabbage can aid with digestion and cognitive function while preventing heart disease and skin conditions. It may also be a fantastic low-calorie choice.


 Cabbage, what it is

Each year, cabbage, a biennial vegetable with lush green, red, and white varieties, grows. This aromatic vegetable is round or oval in shape and is a species of the Brassica family. It has stronger, dark green outer leaves that are covered by softer, light green or whitish inner leaves. It is a member of the cole crop family, making it a near relative of Brussels sprouts, broccoli, and cauliflower. It is extensively consumed over the world and can be made in a variety of ways. It may typically be found in many salads as either a cooked or raw component.


Types of Cabbage


Red cabbage

Choy sum

Bok choy

Savoy cabbage

Napa cabbage

Cannonball cabbage

January king cabbage

Whole cabbage with chopped cabbage on a wooden table

Cabbage makes an interesting addition to salads.


Nutrition Facts

Cabbage is rich in antioxidants such as choline and lutein. These  compounds limit oxidative stress and could play a role in preventing cancer.

Cabbage can be a very good source of dietary fiber, calcium, magnesium, and potassium. As per the USDA, it can also contain various vitamins like Vitamin B, vitamin C, Vitamin K, Copper,thiamine, niacin, and folate. It may also be high in antioxidants including flavonoids, zeaxanthin, lutein, choline, and beta-carotene.



A one-cup serving of chopped raw cabbage contains:


Calories: 22   

Protein: 1 gram

Fat: Less than 1 gram

Carbohydrates: 5 grams

Fiber: 2 grams

Sugar: 3 grams


Calories in Cabbage

According to the USDA, 100 g of raw cabbage contains about 25 calories, which makes it popular with those looking for low-calorie options. Cooking the vegetable can lower its calorie content slightly. 100 g of the cooked vegetable may contain about 23 calories.


Health Benefits of Cabbage

Did you realize that the often consumed, low-cost cabbage may be packed with health advantages? Let's look at the best examples.



1. Antioxidant Agent

The antioxidants in this vegetable come from Vitamin C and flavonoids, examples are , quercetin, and apigenin. Red cabbage might be particularly potent, as it is full of anthocyanins. Research shows that antioxidants may reduce inflammation and enhance brain function.


2. Anti-inflammatory Agent

Research studies in Clinical Phytoscience suggests that cruciferous vegetables like cabbage have anti-inflammatory properties. They contain sulforaphane, which is a compound that may reduce inflammation.

It may also accumulate a build-up of cadmium-binding complexes in its leaves; one of the main components  is glutamine. Glutamine is a strong anti-inflammatory agent,  consuming it may help in reducing inflammation, irritation, allergies, joint pain, fever, and various skin disorders.


3. May Support the Digestive Tract

According to a research in the International Journal of Gastroenterology, cabbage's fiber content helps improve bowel movements and alleviate constipation. Cabbage is high in fiber and glucosinolates, which may assist the body retain water and keep the food's volume as it passes through the bowels.


4. May Improve Heart Health

Studies show that cabbage is rich in polyphenols, which may reduce the risk of cardiovascular diseases by reducing blood pressure and preventing platelet build-up. Also, by binding the bile acids, it may help to lower your bad cholesterol levels.



5. Skin Care & Vitamin C

According to the New Wellness Encyclopedia, cabbage of all kinds is rich in vitamin C. A cup and a half of uncooked red cabbage can meet your daily vitamin C requirement. The high quantity of vitamin C has another advantage, of promoting your skin health. It may provide photoprotection, help in wound healing, reducing wrinkling, and dry skin.


6. Weight Loss

Cabbage is frequently recommended for people who may want to lose weight healthily. Since the vegetable is packed with beneficial vitamins, minerals, water , fiber and other nutrients,  it is a healthy dietary option for people looking to eat healthier and shedding pounds. It may also be low in calories, containing only 33 calories in a cup of the cooked vegetable. “Cabbage soup” diet is often used for those yearning to lose weight fast.


7. Prevents Cataracts

It's believed that cabbage has a lot of beta-carotene. So many individuals resort to cabbage because of its capacity to postpone cataract formation, support good eye health, and avoid macular degeneration, especially as they age.


8. Supports Brain Health

Iodine, vitamin K, and antioxidants such anthocyanins are all rich in cabbage. The brain can benefit from having these components as building blocks. Yet, recent studies suggest that it may be able to do much more than only keep the brain and nervous system's structural integrity. According to a 2019 study from the University of Rochester, which was published in the journal Nature Communications, consumption of cruciferous vegetables like cabbage may help lower levels of harmful tau proteins present in Alzheimer's patients' brains. Cruciferous vegetables were additionally suggested by the Academy of Nutrition and Dietetics as a means of improving memory.


9. Strengthens Bones

Cabbage like all Cruciferous vegetables may be a great source of minerals, like calcium, magnesium, and potassium. These three essential minerals can be integral in the protection of bones from degradation and the onset of conditions like osteoporosis and general bone weakening. The National Spine Health Foundation recommends Vitamin K-rich foods like cabbage to strengthen bones, cartilage, ligaments, and muscles.


10. Regulates Blood Pressure

Red cabbage is a good source of anthocyanins. A study published in the American Journal of Clinical Nutrition found that “Higher anthocyanin intake is associated with lower arterial stiffness and central blood pressure in women.”  This anthocyanin-rich vegetable may help lower blood pressure levels and prevent heart diseases.

The presence of potassium may protect you from High blood pressure, which increases the risk of heart attack and stroke. Potassium is a vasodilator, which might open up the blood vessels and ease the flow of blood, so it isn’t being forced in a stress-inducing way through constricted arteries and veins. Overall, it can be a great shield against many types of dangerous conditions!


11. Reduces Muscle Aches

When certain bacteria ferment the sugars in cabbage during the preparation of sauerkraut, lactic acid is released. It isn’t the easiest compound to find in a diet, but it may reduce muscle soreness and aches. So in some small way, it can help in general pain relief and muscle soreness, depending on how it is prepared.


12. May help in Ulcers treatment

Cabbage is rich in sulfur, which is a very useful nutrient as it fights infections. A deficiency of sulfur can result in microbial infections and a greatly reduced healing speed. It may reduce the frequency and severity of ulcers.


13. Reduced Breastfeeding Discomfort

Many new mothers struggle with engorgement or mastitis while breastfeeding. Multiple studies suggest that applying cabbage leaves to your breasts may reduce both pain and breast hardness. This, in turn, could make you more likely to continue breastfeeding despite initial obstacles.

Research has given  mixed results. While some studies were inconclusive, others found that the leaves might reduce breast engorgement and increased breastfeeding duration.



14. Colorectal Cancer Prevention

Cabbage and related vegetables such as kale, broccoli, and Brussels sprouts contain high levels of a chemical known as indole-3-carbinol. Scientists believe this chemical plays an important role in preventing several types of cancer, including colorectal cancer.


15. Reduced Risk of Diabetes

A diet high in leafy green vegetables like cabbage may reduce your risk of developing type 2 diabetes. While research agrees that all fruits and vegetables can help prevent diabetes, studies suggest that leafy green vegetables are the most effective.


How to Use Cabbage

You might find cabbage in almost every avatar across the world, steamed, sauteed, fried, juiced, raw, and fermented. Uncooked cabbage makes a crispy addition to salads and coleslaws. Cooked, it can be found in soups, stews, and stir-fries. The fermented version with kimchi and sauerkraut is both healthy and unique in its flavor profile. Click on our recipes from across the world for salads, soups, juice, and stews.


Side effects


Cabbages may also have a few side effects on your body, including the following:

Sulfur-rich food like cabbage can cause bloating and flatulence.

According to some research, a nursing mother taking it may make her infant develop colic.

Cabbage allergies are possible in some persons. It is important to exercise caution if you have previously experienced an allergic reaction to a Brassicaceae/Cruciferae vegetable, such as broccoli.

For those with hypothyroidism, consumption of this vegetable is not advised.

If you are going to have surgery, talk to your doctor. Certain foods containing a lot of vitamin K may conflict with blood thinners.

Apart from these problems, cabbage is a vegetable that can be used in a variety of ways while still providing wonderful health advantages.



Thank you for reading our Health tips. Always consult your Doctor and have a medical check if you are unwell.





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